[Michaela]

Monday 5/20/24

No cardio, 20 min outside fasted walk, stretching

Quads

Cybex hack x2
Smith squat x2
Rogers press x2
Leg ext x2
Lying curl x1

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Sunday 5/19/24

40 min fasted cardio, posing, abs

Non training day. Foam rolling and stretching at normal training time

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Saturday 5/18/24

30 min fasted cardio, posing

Calf press x3
Tin raise x3
Cuff lateral raise x2
Rear delt fly x2
Tricep extension x2

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Post some pics of your current physique

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

I am just going to echo exactly what Meg has already said here!

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
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[Michaela]

Friday 5/17/24

30 min fasted cardio, posing, abs

Non training day. Recovery work and tanning at normal training time

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Thursday 5/16/24

No cardio, 20 min outside fasted walk, stretching

Hams/Glutes

Lying curl x2
Seated curl x2
Smith glute bridge x2
Single leg press x1
Adductor x1
Abductor x1
Leg ext x1

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Wednesday 5/15/24

30 min fasted cardio, posing, abs

Little pump to the arms today

Tricep cable cross body extensions x2
Single arm overhead db ext x1
Cable step forward bicep curl x1

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Tuesday 5/14/24

30 min fasted cardio, posing

Non training day. Massage therapy work at normal training time followed by cold plunge

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

If you’re not injured and it’s not negatively impacting you in any other way than your feelings, keep cracking on with it

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Patience and bpc 157 / tb 500

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Yeah I agree with Kuba here. I go strictly by look

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

Just ride it out. Adjust your plan according to your physique and training, not your hunger.

TBJP Nutrition: Michaela10
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Instagram: @michaelaaycock

[Michaela]

I personally would just keep cracking on with the fat loss calories you were on prior to getting ill. It didn’t impede the training performance, so no real need for the increase of calories yet and might as well take advantage of the extra loss seeing as you’re trying to get in and out of it quickly.

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock

[Michaela]

Just find your maintenance calories, so somewhere between what your training day and non training day diet was

If you can still do cardio, walks, etc for activity that would be good

Speaking from experience as I had 4 months off from surgery

TBJP Nutrition: Michaela10
TBJP Clothing: Michaela10
Instagram: @michaelaaycock